1. Dieting doesn’t work, period. So pass by the juice fasts,
Atkins books and any shake that promises to help you shed pounds. Start making small changes to what you eat and go from
there.

2. Trying to eat better? Add foods to your plate instead of
taking them away. Add one extra serving of veggies to lunch and dinner. Soon,
you’ll be noshing so much good stuff, you’ll be too full for the junk.

6. That said, if you are going to eat sandwiches, make sure
they’re loaded with veggies and your bread is whole grain. Lettuce wrapsare a fab sandwich substitute.

>> 7. Pass by the juice in the lunch line and grab a carton of
skim milk. Calcium is key for teen girls.

8. Hit the salad bar before you fill the rest of your tray.

9. Make a promise to avoid your school’s snack bar and
vending machines. Water and fresh fruits are always the better choice.

10. Need another reason to avoid fast food? Scientists at
the University of Toronto found that the chemical treatment used to coat junk
food wrappers, fast food wrappers and microwave popcorn bags are being
transferred to the food inside and causing chemical contamination in subjects’
blood. Scary-gross. Get the deets here.

Tricks for eating right, part two

>> 11. At the movie theater,a small box of popcorn with butter
can have more than half a day’s worth of fat in it.

12. Eat mindfully: Take a second to truly contemplate your
choices at every snack and meal.

13. The occasional snack is A-OK, but here’s a quick trick
for keeping them healthy: Limit your between-meal bites to foods you have to
chop up. Fruits and veggies get bumped to the top and a bag of chips gets
tossed by the wayside. Nutritious add-ons (like hummus, almond butter and
salsa) add flavor.

14. Smoothies, bagels, granola and sweetened yogurt are all
secret diet disasters. Opt for foods that are less processed and don’t have
added sugar. You’ll have more energy in the long run.

15. It’s easy to get into the habit of grabbing a cookie or
noshing on chips at lunch.But if you’re eating junk food all the time, it’s
not really a treat anymore. Making smart decisions now will have major benefits
later.

16. If you wanna eat better, take a moment to breathe and
have a glass of water before delving into a snack.

17. Recognize when you’re full, and don’t force yourself to
eat everything that’s in front of you. Wrap it up for later, lady.

18. Ditch boredom eating: Don’t reach for chips just because
there is nothing better to do. It’s an unhealthy habit that’s hard to break,
but you’ll have much more energy when you do.

19. Pay attention to portion sizes,especially when you’re
eating out. Most desserts are crazy huge. We found a serving of cake at Chili’s
that has 155 percent of your daily fat—eek! Boost your willpower with these tips.

20. Get in the habit of ending your meal with something
lighter, like fruit or a piece of dark chocolate. It’s OK to indulge, but ya don’t
need a whoppin’ heap o’ ice cream everyday, right?

Gems from our fave nutrition experts

21. If you’re gonna be somewhere with a lot of junk food,
take Dr. Andersen’s advice. “Eat a healthy salad or whole-wheat sandwich with a
skinless chicken breast before leaving home,” Dr. Andersen tells us. “A snack
or meal with protein will help satisfy your appetite and keep you from getting
hungry during the event.”

>> 22. On the go, and only fast food to be found? “Put a
protein bar in your purse to take the edge off your hunger while you are in the
nutritionally-polluted environment.” Carrot or celery sticks, an apple or
almonds work too. We like Clif Kid ZBars.

23. A rule to swear by: “Avoid grease and foods that are
smothered with cheeses or fattening sauces,” he says. That includes nachos,
chicken wings and cheese fries. Of course, they’re OK once in a great while,
but whole foods daily are your best option.

24. Have just a bite of dessert. “Understanding that 95
percent of our taste satisfaction comes in the first three bites can allow you
to satisfy a taste craving without caving to a caloric overload,” he swears.
Have a nibble or two and then be done.

25. At a restaurant or stadium? “Stay away from any deeply
fried foods that are cooked in large oil vats. These foods are full of trans
fats.” Onion rings, fries, chicken fingers and tons more fall under this
category.

26. If you’ve gone overboard... “A smaller meal such as a
healthy salad, some fruits or vegetables will help your body recover from the
unhealthy choices,” Dr. Andersen says. So if you’re hungry when you get home,
eat something sensible and your bod will be grateful for it.

Dr. Lavinia Rodriguez shares three healthy-eating tips:

27. Think about the food groups, and then make sure your
meals for the day get a good variety. If you rock a salad for lunch, get some
whole-grains and meat for dinner.

>> 28. Go for loads of color.“It makes food fun,” she says.
Think about what hues you’ve eaten for the day.

32. You shower daily, right? Make exercise that much of a
priority. Pencil it in to your daily list and make a point to check it off.
Dance your butt off on Friday, go for a long hike on Saturday, practice yoga on
Sunday.

34. Rut much? Not anymore. Work on alternating your exercise
as often as possible. Lots of girls get into the habit of playing one sport or
jogging all the time. Truth is, varying your exercise challenges your bod in
new ways. That means you’ll see results a lot faster.

35. A classic shake-it-up trick: Snag a die from an old
board game. Then, in your notebook come up with six possible workouts (like 30
minutes of jogging, a Pilates DVD, sprinting up a nearby hill, an hour-long
bike ride—whatever you like) and label them 1-6. Roll the die and do whatever
workout corresponds with the number it lands on. Change the list up once a
month.

36. Celeb trainer Clay Burwell’s best advice? “Exercise five
days a week.” It might sound a li’l intimidating, but it’s true. Keep the
activities fun like a summer softball league or tai-kwon-do classes or
swimming. Switch up your workouts to keep it interesting and avoid
overtraining. Check out Clays's get-buff routine you can do anywhere.

37. Don’t get down on yourself if you miss a few days of a
workout. Get back on track this minute.

38. Create a fab fitness collage filled with inspiring athletes
and dancers and words that will get you moving. Hang it in a place you’ll see
often and glance at it whenever you’re having trouble sticking with your
routine.

39. You’re never too old to start a new hobby or sport. Sure, some girls have been
swimming or dancing since they were in diapers but lotsa people pick up sports
at all different ages. Ya never know…you may be a total all-star at the next
thing you start.

40. Get into the practice of slashing your stress daily. Whether you journal, dip
into a bath or simply read for fun, make a point of relaxing before you hit the
sack. It’s good to free your mind from clutter and staying calm and cool is key
for your long-term health.

41. Got a spare second? Grab a piece of blank paper and cut it into 30 smaller
pieces. Write your fave quotes on these pieces and then stick them in a jar.
For the next month, pick a quote out of the jar as soon as you wake up. Take in
the advice and live it if you can.

42. Sweetened beverages account for tonsa calories daily. It's not just soda,
either. Iced teas and sports drinks can be loaded with the white stuff.

43. That said, brewing your own tea is way healthy and yummy (plus, it's relaxing).
Fruity ones (like peach of pineapple) can have a hint of sweetness, without all
the calories.

44. Most food we eat is salty enough, so drop the shaker. If your food needs more
flavor, try adding hot sauce, salsa or garlic. Yum!

45. While it’s not good to obsess over everything you eat, checking out the
nutrition labels from time to time can help put your snacks and meals into
perspective.

46. Learn which fruits and veggies are in season when. It’ll keep you more in tune
with the earth. Plus, we love that citrus is at its best during winter. Just
what ya need on a dreary day.

47. Wanna crank your cardio? Add intervals (aka, when you go faster for a short
period of time). They challenge your body and take your workout to the next
level.

48. Remember that working out is work. Even if you heart
your sport, it’s gonna be tough from time to time. Learn to love that.

49. Dynamic stretching is your friend.Warm up and then get
your muscles loose by doing some leg kicks. Learn more here.

50. Be active whenever you can: Take the stairs instead of
the elevator, ride your bike to your BFF’s house, swim instead of lounging by
the pool.

51. “It’s a proven a fact there’s no such thing as spot
reducing,” Dr. Lavinia Rodriguez swears. What does work to whittle your middle
or slim thighs? Li’l changes to eat healthier foods and incorporate a variety
of exercises into your daily routine. Get the all-over toning scoop here.

Yoga tips to keep you fit and stress-free

52. Wanna get more energy? Yoga instructor Elisabeth Halfpapp
suggests any poses where you arch your back. “Wheel, upward and bridge are very
energizing,” she says. “It works the spine and you’re opening up the heart or
lungs.” Halfpapp also offers up three fab reasons to try yoga.

53. Your practice can be speedy (and change the rest of your
day). “Ten minutes is all you need,” Elisabeth says. “If you can flow and do
something for 10 minutes, it will shift your energy.”

54. Straighten up. Working on your posture is a speedy
confidence booster. “It makes girls feel good about their bodies,” she tells
us.

55. Be consistent with your practice. To get the most out of
your yoga practice, Elisabeth suggests working on your poses one to three times
a week.

56. Give yourself a break. “Have one day of rest,” she tells
us. Your yoga practice should be energy producing and positive for your mind.
If it feels like it’s slowing you down, you might be doing too much.

57. Schedule your yoga session with yourself.Says
Elisabeth, “If you don’t do it, no one else is going to do it for you.” You can
squeeze in a mini session any time of day.

59. Tap into the spiritual side of your yoga postures. In
triangle pose, recognize how interesting it is to see the world from a
different perspective.

60. Instant mood-booster: Sit, with eyes closed, and cover
your left nostril while you inhale through the right. Hold your breath while
you release the left nostril and cover the right, exhaling fully through the
left. Repeat 3 to 5 times.

GL staffers share their stay-healthy secrets

61. Rise and shine. “Get up in the morning and workout first
thing. It helps get endorphins pumping, wakes you up and gets you in a good
mood for the day.” –Patty, Senior National Advertising Sales Director

62. Hooked on salty snacks? “Try a healthier alternative to
a carb-loaded crunchy snack. Baked or air-popped chips are just as yummy and
far less greasy.” –Kathryn A., Online Contributing Editor

63. Just dance! “Zumba is the best. You get to practice your
favorite dance moves while burning tons of calories and you don’t feel like
you’re working out.” –Brooke, National Advertising Sales Director

64. The Cuisinart Compact Portable Blending/Chopping System has changed my life! Don’t be fooled by the name, it’s this super-fast
pink smoothie blender makes a healthy breakfast in 30 seconds. Here’s how I do
it: Grab one of the to-go cups that comes with the system then throw in half a
package of Yoplait Triple Berry Smoothie and a cup of fat-free milk. Screw on
the blender base and hit high speed. Ten seconds and done. Carefully take off
the blender base and replace with the to-go lid. You’re out the door in 30
seconds, no lie. With just 110 calories, 1.5 grams of fat, 5 grams of protein
and 30% of your daily vitamin C (plus it’s just $1 to make), it really can’t be
beat. If I can slow down for another 30 seconds, I make some multi-grain toast
to have with it. –Karen the Editor

66. Pop on some tunes. “I always work out with my iPod! It
makes it way more fun.” –Piper, Editorial Intern

67. One staffer spilled two secrets: “I totally swear by hot
yoga—a good class can be totally relaxing and super intense all in one…

68. …And I never skip breakfast. I can’t live without a
hearty bowl of oatmeal or a whole-wheat waffle topped with flax seed.” –Jess, Fashion and Beauty Assistant

Benefits of exercise

>> 69. Yep, sweating will make you happy. While you work out
your bod starts to produce endorphins, which is why you get that feel-good
boost. Those happy feelings can last for up to 12 hours after exercise, which
means the rest of your day is gonna be extra awesome.

70. Psst: Girls who hit the gym are less likely to get sick.
After one hour of cardio, your body builds up its immune system. That means
you’ll be protected from icky colds or the flu.

71. Exercise is a proven confidence booster. Trust us, after
a few weeks of pumping iron, you’ll be impressed with what you can do.

72. Being active helps you make better decisions. The
Women’s Sports Foundation says teen girls who play sports are less likely to do
drugs or get pregnant.

73. The more calories you burn on the field, the less your
body stores as fat. The goal isn’t to be skinny, but runnin’ around will keep
the extra pounds off.

Rising mercury or freezing temps can kill your desire to
exercise. Hit the community pool on scorchers or try a fun workout DVD in your
living room when it’s bitter out.

>> 76. “I’m too tired.”

Moderate exercise actually boosts your energy. Tie on those
sneaks and give something a whirl. Once you get going, you’ll probably wanna
keep it up.

77. “I HATE exercising.”

Then you haven’t found the right workout yet. Promise
yourself you’ll try one new activity this week, whether that’s tai chi or
skateboarding. The old standards (soccer, ballet, running) don’t work for
everyone, so be creative.

78. “I have my period.”

Exercising actually lessens the effects of cramps, so get
out there, you’ll actually feel better.

There are tons of activities that don’t require catching,
throwing or kicking. Martial arts, dance, Pilates, yoga, Zumba and spinning are
great for girls who don’t dig team sports.

81. “Ugh. Exercising is sooo boring.”

Crank up the tunes and start working out with your besties.
Friends + music = instant fun, even if you’re just doing push-ups and crunches.

82. “I’m too busy!”

Squeeze in a sweat sesh by breaking up your workout into 10
minute pieces—you’ll still get all the same benefits but in smaller bites.

83. “I went running yesterday.”

It’s OK to take days off, but make sure you aren’t nixing
sweat sessions every day. Girls who are trying out for sports should get in the
habit of exercising more often now. Even if it’s not that intense, go for it!

85. Sometimes even athletes don’t get in the recommended
amount of activity.If practice involved more standing than sweating, go for a
jog afterward. Get the deets here.

>> 86. Safety is no joke when it comes to sports. Strap on your
helmet, pull up those shin pads, lock down your goggles—whatever your sport
demands.

87. You might not always make the team, but that doesn’t
mean you should stop playing or trying. If you do get cut, politely ask to chat
with the coach about what you could do better next time.

88. It’s great to find a sport that you love, but resist the
urge to play it 365 days a year. Lotsa injuries come from overuse, which occurs
after you repeat the same motion time and time again. Click here for the 411.

Feel good on the inside—and out

89. Learn to deal with anger, frustration, sadness and other
negative emotions in a healthy way. Write in your journal, go for a run or call
a BFF.

>> 90. Playing with pets is an instant mood booster. If you’re
feelin’ down, take your pooch for a walk or pay your cat some needed attention.
Don’t have pets? Chat with a neighbor about taking their dog for a walk.

91. Meditating can help you seriously relax. The next time
you’re having a stressful day, take a few minutes to clear your mind when you
get home. It’s free and much better for you than downing a bag of chips. Get the scoop on meditation here.

92. Feeling overwhelmed in a sitch?Practice deep breathing.
Inhale and exhale deeply for five counts. Now confront whatever’s stressing
you.

93. We’ve got a
cure-all for when you wake up on the wrong side of the bed: Take five minutes
to move around. Walk up and down the stairs, practice some downward-facing
dogs, do jumping jacks. See? You’re officially un-slumped.

94. Got a spare second? Grab a piece of blank paper and cut
it into 30 smaller pieces. Write your fave quotes on these pieces and then
stick them in a jar. For the next month, pick a quote out of the jar as soon as
you wake up. Take in the advice and live it if you can.

95. Don’t waste time obsessing over your weight. If your doc
says it’s A-OK, concentrate on being happy and staying healthy. We weren’t all
meant to be a size 2 or 4, so don’t make that your gold standard.

96. That said, if your doc says you are overweight, listen
to her suggestions on what you should do.We know it’s a challenge to shape up,
but going into adulthood at the right weight will help you down the line.

Get—and stay—motivated

97. Studies show people who exercise to improve their health
are more likely to exercise than those who want to lose weight. Remember the
long-term benefits of your routine (like a lower risk of osteoporosis, heart
disease and cancer) and make those the reasons you tie up your sneaks.

98.To ensure a good night's sleep, make sure your room is pitch dark. Even the glow from a computer screen or bright alarm clock can throw off your Circadian rhythm. Try a sleeping mask to cover your eyes if you can't eliminate all light sources.

99. Coming up with a system of healthy rewards is bound to
get you moving. For every 5 times you hit the weights or run, give yourself a
good-for-ya treat, like a new bottle of nail polish or an at-home facial.
Figure out a few bigger prizes for when you accomplish your major goals.

100. Ask the fit women around you (like a fave coach or your
mom) what they do to stay healthy. Who knows? Their answer may be just the
advice you’re looking for.

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